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As much as we try to get a good night's sleep (read: go to bed at 10 p.m., take a break from Instagram, and keep our phones close to our bedside tables), there's one important factor that often throws us off balance : we I am hungry. Instead of scouring the kitchen for what we can find and eating it by the light of the fridge (looking at you, buffalo wings), we're digging deeper for snacks that are better for you and won't let you down not. The stomach hurts before you go to sleep. Here are 25 of the best healthy late night snacks we can eat any time of the day.
Quiz: Tell us a little about yourself and we'll tell you what snack to make tonight
Is it good to eat late at night?
In a perfect world, we wouldn't eat anything before bed. State certified nutritionist, nutritionist and exercise physiologist Dr. "This is fundamentally problematic," explains Felicia Stoller. "Dinner should not spend too much time in the stomach, as this can potentially lead to reflux."
If you need a snack, Stoller recommends eating something balanced with protein, carbs, and something not too fatty to keep you going through the night. "Yogurt, milk (plain or flavored), cottage cheese, and peanut butter are examples of ideal nighttime snacks because they contain all three macronutrients, are easily digestible (they spend the shortest amount of time in the stomach and are easily digested), and keep "blood sugar levels up." bring blood flow back to normal at night," he explained. Avoid all foods that are acidic, spicy, spicy, high in fat or sugar and keep portions small.
When should we stop eating?
There is no concrete answer to this. The idea of not eating after a certain period of time is related to the condition of the head, neck and stomach, especially in people with reflux, says Stoler. "When you sleep, you want all the contents of your stomach to come out. Therefore, foods high in fat and protein and large portions are not ideal as they take longer to leave the stomach." So what does this mean for you? It really depends, but a good rule of thumb from the Cleveland Clinic is to stop eating about three hours before bedtime.
Read on for 25 healthy snacks for any time of day (and before bed if you need it).
Photo: Liz Andrew/Styling: Erin McDowell
We know there's a reason we love peas. " They contain protein - three grams per two tablespoons," says the doctor. Daryl Joffre. “Peas are rich in lysine and tahini is a rich source of the amino acid methionine. "On their own, [peas and tahini] are incomplete proteins, but when combined to make hummus, they form a complete protein."
Why are complete proteins so important? Essentially, they keep you full, which doesn't mean your stomach turns and throws up. "For a late night snack, you can use hummus as a dip for raw vegetables or Ezekiel bread," says Joffre. We don't care if we do.
Simon Pask / A happy balance
You may associate oatmeal with the morning, but it also has many benefits for the evening. First of all, oats are a complex carbohydrate that breaks down slowly and controls blood sugar spikes that can disrupt your sleep. If you find a bowl of hot oatmeal comforting and calming, you're not alone. According to a Columbia University study, carbohydrates actually work with your brain to release the neurotransmitter serotonin, which calms you down and helps your body produce melatonin for restful sleep.
Cake and Kate
You are trying to suppress your appetite and not put yourself in a complete food coma. This is where popcorn comes into play. This crunchy, salty snack is naturally light (a large three-cup serving is 100 calories), so you can eat it before bed without feeling weighed down. As long as it's not covered in butter and salt, it's a good choice. Oh, and there's the tricky carb factor - a whole grain snack before bed will stick to your ribs longer than a cookie or a bowl of ice cream... sounds great. Instead of oil or butter, buy an air popper that fills the corn kernels with, you guessed it, air.
Place on the stove
We already knew Greek yogurt was a great source of protein, but we didn't know it could help you get those ZZZs. The calcium in yogurt helps your brain use tryptophan and melatonin, and a sleep study from the University of Pennsylvania even shows that it can help you sleep longer. Instead of using sugary sweeteners (which can potentially worsen blood sugar levels), fill your bowl with fresh fruit and crunchy chia seeds. (Oh, and if you're prone to stomach ulcers and indigestion caused by fatty foods, choose low-fat options.)
Two peas and a pod
Who would have thought that our favorite snack as a child would be a midnight snack? Here's why: According to the National Sleep Foundation, peanut butter is a natural source of tryptophan (also known as the sleep-promoting amino acid). Carbs deliver more tryptophan to the brain. Consider combining protein-rich peanut butter and complex carbohydrates for a bedtime miracle.
Baker is a minimalist
What's a salty, crunchy, safe way to lull you to sleep? Pumpkin seeds of course. According to the American Sleep Association, they are a good source of the sleep-promoting mineral magnesium and the amino acid tryptophan. They are also rich in zinc, which can help the brain convert tryptophan into serotonin. Not to mention the crunchy and delicious taste.
don't break
Remember how your high school coach told you to eat bananas to prevent or relieve leg cramps? This is because bananas contain potassium, which helps relax muscles. Combine it with peanut butter for a midnight snack because it's not only delicious, but it's also full of healthy fats that will keep you full, says the Cleveland Clinic. And if you can add some PB to a ripe banana and stop eating it, why not make a healthy two-ingredient ice cream from the mix?
Photo: Liz Andrew/Styling: Erin McDowell
If you're lazy like us, you don't want to do too much for a snack. For those of you who don't need to cook, a small handful of nuts is sufficient due to their high protein and healthy fat content. Joffre says nuts (especially organic nuts) are "an excellent source of nutrients that can help regulate blood sugar, fight inflammation, reduce hunger, promote weight loss and reduce the risk of cardiovascular disease." The places he visited? “Raw almonds, pistachios and macadamia nuts. [They are] rich in healthy fats, suppress hunger, optimize brain function and help burn fat.
Additionally, according to the National Sleep Foundation, almonds and walnuts contain the sleep-regulating hormone melatonin. Make sure you get a handful, not the whole bag—that's about 200 calories per quarter cup, give or take.
Photo: Liz Andrew/Styling: Erin McDowell
Speaking of nuts, almond butter is an equally convenient grab-and-go option. Considering that a quarter cup of almonds contains 24 percent of the recommended daily value of magnesium as well as tryptophan and potassium, overcoming nighttime hunger will not be easy. Magnesium is also a great relaxation mineral and therefore helps you relax before going to sleep. According to Cedars-Sinai Medical Center, almond oil also contains heart-healthy monounsaturated fats, vitamins and minerals that are good for you any time of day. The almond oil you choose offers all the benefits of whole almonds, as long as they are raw and contain no added sugar.
Lexi's clean kitchen
You'll never forget Uncle Bill falling asleep at the table last Thanksgiving. This is possible thanks to turkey, which is known to be rich in tryptophan, which produces serotonin. This makes it a great midnight snack. Pair it with whole-grain toast to add some complex carbs (you can also use jasmine rice or sweet potatoes, according to Northwest Medicine), or make it low-calorie and add a few slices of lettuce.
Almond ether
Cottage cheese has had a bad reputation in the past as a boring weight loss product, but it's a hidden gem for insomniacs (not to mention it's great for smoking). Lean protein (which comes from the slow-digesting casein) helps boost the aforementioned serotonin levels, and according to a recent study from the University of Cambridge, it may help you reach your weight loss goals by helping you feel full while you sleep Energy consumption the next morning. Want to up your snooze quotient? Serve 1/2 cup of raspberries for a 100-calorie late-night snack with an extra kick of melatonin.
Photo: Liz Andrew/Styling: Erin McDowell
Consider this equation: Protein plus fiber equals the best sleep of your life. Edamame (chopped soybeans) is good for both, making it a natural choice when you want a quick snack. According to this Japanese study, certain compounds in soybeans (called soy isoflavones) were found to increase sleep duration.
Place on the stove
By now you can probably guess why eggs are a healthy snack: they're high in protein and tryptophan. The American Sleep Association says that's why these products can make you sleepy, but we also like that they come in portion sizes and are packaged for easy consumption. Plus, you already have boiled eggs in the fridge to complement your salads and toast, right?
Photography/styling: Taryn Peer
When it comes to sleep, cheese is a very healthy choice. This is due to the high calcium content, which is associated with better sleep quality. It is also rich in protein as well as some tryptophan and melatonin. Mix a few slices of cheese with whole grain crackers, Brussels sprouts or apple slices.
Baker is a minimalist
Good news for all who worship at the altar of avo toast: Dr. Joffre calls the fruit (yes, it is a fruit) "God's oil." That's because it contains "a balance of healthy fats, more potassium than a banana and lots of fiber to keep digestion going." Want to take it to the next level? Dr. Joffre suggests making toast with Brussels sprouts, tomatoes, extra olive oil, sea salt and black pepper.
Photography: Nico Schinco/Styling: Sarah Copeland
You can't go wrong with raw vegetables. The trick is to get her excited enough that you want to eat her. (This roasted red chili sauce works, but you can also rely on whatever sauce you have in the fridge.) The only caveat? Avoid high-fiber vegetables (such as carrots and beets) before bed to prevent gas and bloating, says Sleep Health Solutions. Cruciferous vegetables such as broccoli and cauliflower should also be avoided late in the evening as they contain a lot of insoluble fibre. Instead, choose lettuce, kale, tomatoes and fruits such as kiwis and cherries.
Photo: Liz Andrew/Styling: Erin McDowell
If avocado toast is on your snack list, guacamole is on your list too. As Joffre mentioned above, the healthy fats in avocados fill you up and the potassium they contain helps you sleep better. Guac's additional ingredients may also improve your sleep: tomatoes contain heart- and bone-healthy lycopene and sleep-promoting potassium, and tryptophan-rich onions help reduce stress and help you relax. (If you suffer from acid reflux or indigestion, simply cut back on the lime juice, onions, and jalapeños.) Try this avocado hummus, which combines two nutritionist-recommended staples in one creamy wrap. Dip it into pita chips, cherry tomatoes or crackers, or take a spoonful and let it sit overnight.
Erin McDowell
Why should the morning be fun? Smoothies can also be drunk at night and are only as good as what you put in them. By mixing lots of sleep-inducing foods like tart cherry juice, pistachios or avocado, you can achieve maximum relaxation. If you use kefir or yogurt in a smoothie, probiotics can also help your brain release serotonin, says nutritionist Frances Largeman-Roth, RDN. Add magnesium-rich flax or chia seeds for additional sleep support. The avocado and chia seeds in this green smoothie will fill you up, while the banana and Granny Smith apple make it natural enough to satisfy your late-night cravings.
Photo by Eric Moran/styled by Erin McDowell
Our kryptonite: potato chips. We can eat a million portions in no time, but when we go to bed after all that salt and fat, we feel bloated and fat. Luckily, this zucchini alternative is crunchy and delicious even without frying. However, there are other types of vitamin-rich snacks, such as radish chips, carrot chips and sweet potato chips. Although baked rather than fried (or fried without oil), it's a good choice, says Sleep Advisor.
Photo: Liz Andrew/Styling: Erin McDowell
We've never had a hash brown we didn't like, but since it's baked rather than fried, it requires less oil and is easier to prepare. They are also made with sweet potatoes, which are full of vitamins and minerals, as well as some protein to keep you awake before bed. But best of all, they are rich in soothing potassium, magnesium and calcium, especially if you care about your skin. The carbohydrates it contains facilitate your brain's uptake of tryptophan, which is then converted into niacin, which produces serotonin.
Place on the stove
Protein is a good choice if you feel hungry at night, as long as you don't consume too much of it. Eating a large meal before bed can take your body longer to digest than it wants, and eating a large amount of protein before bed can give you extra energy before you start work. But if you want something nice and filling, it doesn't matter if it's a small portion or two. It is a source of lean protein and iron; Please note that this food is also high in sodium as it is usually preserved in a salt solution. Therefore, you should not do it 24 hours a day, especially if you suffer from high blood pressure. Instead of relying on processed, store-bought treats, make your own first.
Food Faith Fitness
Porridge, like oatmeal, is equally useful in the evening and in the morning. Because many wheat-based grains contain high-glycemic carbohydrates, they can shorten sleep time. Best of all, milk is a good source of calcium, which is important for melatonin production. To keep calories low and food easier to digest, choose foods with less sugar and use low-fat milk.
Paul Brisman/Anthony: Let's have dinner
The American Sleep Association reports that white rice's high glycemic index causes it to naturally raise blood sugar and insulin levels, which ultimately helps tryptophan keep your brain asleep. According to nutritionist Samina Qureshi, RD, rice is high in magnesium, which helps with sleep and is easily absorbed. Want to make it more satisfying and relaxing? Combine it with green tea broth and even salmon if you're really hungry – the high vitamin D content in fatty fish can help improve your sleep.
Photo: Liz Andrew/Styling: Erin McDowell
For those nights when your heart screams "ice cream" but your mind says, "We can do better." Here, sherbet has less fat than dairy ice cream, but the same amount of sugar. To avoid a sugar rush before bed, it's important to find sugar-free sugar – or better yet, make it yourself from whole fruit. (Just a reminder: A 2014 study found that high-sugar diets are often linked to poor sleep.) Frozen yogurt is also an alternative to hard ice cream. Choose any type of sorbet you like, but we prefer this double-frozen watermelon version that requires no added sugar. If it is dairy-free and as close to pure fruit as possible, it will be easy for you to digest.
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